Monday
Sep222014

A CrossFit Coach’s Guide to Training Pregnant Women

By Katharine Reece

Every few months, the CrossFit blogosphere explodes with articles about pregnancy and CrossFit. “People often don't realize how scalable CrossFit is,” Nicole Crawford, an associate editor at Breaking Muscle (and the site’s resident mom-doula-pregnancy-exercise expert) told Inside the Affiliate. “We see pregnant women squatting with what look like heavy weights and all social media hell breaks loose." As Nicole points out, "'Listen to your body’ is the mantra for pregnancy fitness, and for good reason. Women do need to listen to their bodies and be safe, during pregnancy more than ever. Over the last decade, it seems more and more women are listening when their bodies say, ‘I want to keep CrossFitting.’” 

For those women, it can be easy to get lost in a sea of conflicting information—not just on the Internet, but also from doctors and well-intentioned friends and family members. In the interest of caring as well for CrossFit South Brooklyn’s community of women and parents as possible, our staff decided to enter the conversation from our perspective and experience. To that end, on CFSBK’s blog, we are publishing a series of three articles titled “CrossFitting While Pregnant: An Interview with Four Women and a Coach” (read Part 1 here, Part 2 will be published tomorrow, and Part 3 on September 30). The article is comprised entirely of interviews with four CFSBK members who became pregnant during their training and one of CFSBK’s coaches, Chris Fox (who you've heard from before on ITA). Our approach is simple, and acknowledges that everyone’s experience is different—and that the most important thing for women is to listen to their bodies.

But on Inside the Affiliate, we want to help you, as a coach and affiliate owner, by sharing more of our guidelines for training these women. Coach Fox created a document that CFSBK will now use as guidelines for both our coaches and pregnant women. We’ve included that document below. 

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Monday
Sep152014

Standardized Warm-Ups at CrossFit Affiliates


Back in July of 2011, CFSBK started noticing that while people were making good progress on their barbell lifts, we weren’t spending enough time developing basic gymnastics capacity through direct practice of foundational calisthenics. We noted that people could pull a lot of weight off the floor, but still struggled doing a set of 20 unbroken push-ups. To curb this trend, and in the spirit of the original 2003 "CrossFit Warm-Up," we implemented "Standardized Warm-Ups" (SWU) after intros and general movement prep. The intention was to dedicate eight to 10 minutes of class to training these movements while also performing an effective warm-up routine before the more rigorous training ahead. Before 2011, we usually wrote a novel warm-up for each class. We soon found that having a more consistent warm-up regime made running classes more efficient, and was a more effective training stimulus. Today we're going to talk about how CFSBK implemented SWU and provide some examples of templates we've used.

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Monday
Sep082014

4 Common Exercises That Could Hurt Your Members


Popular Internet pastimes in the world of fitness include, but are not limited to: making blanket statements about various exercises or training programs, and providing specific recommendations to an invisible audience without context. Sometimes, these recommendations are based on science and backed up by common sense, such as the statement: "having novice lifters attempt rep maxes on their lifts is both dangerous, inappropriate, and an ineffective use of their training time." That particular blanket statement is sound advice and any prudent coach should at this point be nodding along in agreement. Other times, general statements require a little more nuance and context, and thus, become confusing and inconsequential. For example, a warning like: "If you bound your box jumps your calves will immediately explode upon making contact with the ground." Well, some people certainly shouldn't be doing high rep bounded box jumps, but depending on their tissue quality, technique, and the volume of reps being programmed, others will probably be just fine. Often the reality behind a recommendation falls in a grey area and depends on analysis of the situation sitting in front of you—not something you read about on the Internet.

The majority of training-related injuries any facility will encounter are usually progressive in nature, meaning they’re the result of inefficient technique, inherent orthopedic limitations, or overuse of a particular movement pattern. These issues are systemic and minimizing them depends on your ability to program intelligently  and make thoughtful and specific recommendations to athletes about how to modify or scale their workouts on a daily basis. Below, we address commonly-seen situations in CrossFit gyms that have the potential for acute or catastrophic injuries—and are often completely avoidable. To be clear, this article is not meant to condemn the movements themselves, but to offer some context as to how to implement them responsibly at your gym.

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Tuesday
Sep022014

A CrossFit Coach’s Guide to Working with New or Troubled Movers


A basic reality of any and all group exercise programs is that people are going to be working semi-autonomously for large portions of class. Often times, you'll come across individuals who need way more help than the average person—the kind of people that make you think, "Oh boy, can you do the exact opposite of all that??" If you plan on doing any group coaching, whether CrossFit or otherwise, you're going to deal with these people on a daily basis. And you, as the empathetic coach, may not be quite sure how to deal with troubled movers while also not ignoring the rest of the class. You need to learn some skills that enable you to triage these people so that they can remain safe and informed about how to handle themselves while you’re not there. In today's article, we're going to share some strategies and examples of how to work with people who need more than basic cues and corrections.

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Monday
Aug182014

How to Run a Dedicated Strength Program at your CrossFit Gym


When Earl L. began Strength Cycle at CFSBK in the early spring of 2012, he weighed 175 pounds and had been CrossFitting for three years—but knew he needed to get stronger. He already worked as a private military contractor, but decided to treat the program like another job, rather than just “going to the gym,” which meant he began eating more (viewing steak as a staple), quit drinking, and slept as often as possible. Within eight weeks, he took his totals from 275 on squat, 125 on press, and 335 on deadlift to 355, 165, and 405 (respectively). He also gained 23 pounds without altering his body composition. Earl’s story is a powerful example of the efficacy of Strength Cycle, and demonstrates why we stand behind this program so strongly. Last week, we discussed the origin and basic overview of Strength Cycle program run by coach Jeremy Fisher. If you missed that article, please check it out to gain a more context before digging into the logistics of how to run the program, which we’re sharing this week. 

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